Struggling to find time to meal prep?

A long time ago before I had kids, my dinner meal ideas came from gourmet magazines like Food & Wine and Bon Apetit (with the perfect wine pairing to boot). Fast forward several years to our first year as parents and that all went out the window. My meals were, well not so gourmet or healthy. A bowl of cereal was about all I had the energy for to make. I have now spent the last ten years as a working mom learning many tricks in the kitchen to get delicious, healthy and easy meals on the table night after night. 

Do you want to eat healthier meals and be more fit but struggle to find time to meal plan for the week? Not feeling creative? Picky eaters at home?  You know you need to eat healthier to have more energy, but end up eating out more often than you would like. 

 

Below are my top time-saving tips to help you feel like a master in the kitchen, have more time to focus on your family and feel more energized to do what's important for you.

1. Pre-cook animal proteins (chicken breasts, pork or steak), beans and lentils (or use canned), grains (rice, quinoa) and refrigerate until needed. Then, make bowls, wraps, or salads by adding veggies, nuts/seeds, and a dressing. Mix with frozen chopped vegetables for a quick stir-fry or side dish. Aim for a ratio of :1/4 protein, 1/4 grains, 1/2 non-starchy veggies on your plate for a balanced meal. 

2. Cook big batches of meals like chili, bolognese sauces, or stews and freeze in smaller portions using ziplop freezer bags or a vacuum sealer. Just thaw and serve:)

3. Turn your fridge into a salad bar by washing and pre-chopping fruits and veggies (or buy pre-cut). Store them in glass containers, and pull them as needed for salads, stir-fry, and other uses. Make your own vinaigrette in a jar that will last throughout the week. 

4. Lean on frozen vegetables and fruits as needed. Some stores even sell pre-washed and pre-chopped fresh fruits and vegetables. Also look for small portions of pre-cooked, shelf-stable grains and beans as well as sliced, cooked meats for ease. 

5. Pre-make portioned smoothie blends that can be frozen and thawed as needed. Consider including items such as frozen fruits or vegetables, nuts, flax, and protein powder, then add liquid ingredients when blending. 

6. Cook once, eat twice, but don’t waste. When I do cook I like to make extra to have leftovers for lunches. Towards end of week have a clean out the fridge night and pull everything left out to create an easy meal or freeze for a future night you don't have time to cook. 

7. Many things can be pre-cooked in the instant pot or slow cooker like grains (steel cut oats, rice, quinoa), proteins (chicken, roasts, legumes), vegetables (sqaghetti squash, beets, sweet potatoes). 

8. No cook dinner ideas: Salad Nicoise: includes canned tuna, hard-boiled eggs, cherry tomatoes, olives, green beans, and baby potatoes with a dijon vinaigrette. Mediterranean Hummus Plate: Create a spread with store-bought hummus, fresh veggies, olives, whole wheat pita, and feta cheese, grilled chicken or deli turkey. Rice paper rolls: using veggies like bell peppers, cucumbers, carrots, and avocado and pair with cooked shrimp or tofu. Greek salad pita pockets: combine cucumbers, tomatoes, red onion, olives, feta cheese, olive oil and red wine vinegar dressing.

9. Create a list on your phone for last minute dinner ideas & keep those ingredients on hand. 

By having pre-cooked whole foods on hand, it's simple to put together a balanced, healthy meal for you and your family with minimal time needed. Then get creative with adding flavorful seasonings and dressings like tahini, miso, dijon, balsamic vinaigrettes, pesto, herbs, and spices! Try one new tip this week and see how it goes:) 

Enjoy!

Stephanie

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